Barnes Corner CrossFit – CrossFit Metcon (Time) Teams of 2: 30 HSPU 60 dubs 30 burpees 60 dubs 30 thrusters 75/45 60 dubs 30 burpees 60 dubs 30 Power snatch 75/45 60 dubs 30 wall balls 60 dubs 30 pull-ups 60 dubs 30 dips 60 dubsRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Warmup Then: 15 minutes of Hip and Shoulder Mobility Drills Metcon (Time) 400 m run then 21-15-9 Hang squat cleans 115/80 Push ups 400 m run 21-15-9 Push jerks Sit ups 400M RunRead More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Group Warmup Then Squat Primer: 3 sets: Single Arm KB Front Rack WALK 100M (as heavy as possible) (SWITCH at 50M) Front Rack Barbell Lunges 5 ea leg. (1st set empty, 2nd set 25%, 3 rd set 50% of 1RM Squat) Front Squat (12@65% 10...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Warmup 5-10Min. Then: 15 Minutes of Skill Work Practice of Athletes Choice. Dubs, HSPU, pistols, pull-ups, muscle ups, rope climbs. Etc Metcon (6 Rounds for reps) 30 MIN EMOM Min 1-5 power snatch 115/80 Min 2-10 dips Min 3-15 ttb Min 4-Max Burpees (SCORE) Min...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coaches Choice Group Lead Warmup Then: Squat Primer: 3 Sets Cross Body Lunges 5x/side https://youtu.be/LjdCO9u3vAk Single Leg Glute Bridges 5x/side https://youtu.be/g9IvBXAtUrY Back Squat (12-10-8 (70%/72.5/78-80%)) Rest 90 Secs between sets. Warm up sets: Empty Bar 10 Reps 50% 10 Reps 60% 10 reps Metcon (Time) 8 rounds...Read More

Barnes Corner CrossFit – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Make note of your splits.Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) For Time Run 1 Mile 50 M Sled Push Row 1K 50 M Sled Drag AB 1 Mile Metcon (Time) For Time 21-15-9 One Arm Kb Thruster Rt DUs One Arm Kb Thruster Lt DUsRead More

Barnes Corner CrossFit – CrossFit Pull-ups (15 min to find 3rm weighted strict) Other options include pull-up skill work Metcon (Weight) 30 Min EMOM 1. 5 Dead Lifts. 315 is RX for MEN… scale as appropriate as heavy as possible for all. 2. 10 TTB 3. 15 wall ballsRead More

Barnes Corner CrossFit – CrossFit Front Rack Lunge (3×7 each leg reverse lunge) Supplement with buddy ham curls. 3×6 Metcon (6 Rounds for reps) 6 rounds 1 min max push press 115/75 1 min max box jumps 1 min max dubs 1 min restRead More

Barnes Corner CrossFit – CrossFit Power Snatch (20 Min to find 1rm) Metcon (3 Rounds for reps) 3 rounds.. 5min AMRAP 5 hang power snatch 95/65 5 pull ups 5 burpees 2 mins rest between AMRAPSRead More